Karvonen Heart Rate Calculator
Calculate your target heart rate and training zones with the Karvonen method (heart rate reserve). Unlike the simple "220 β age" rule, it factors in your resting heart rate for a more personalized, accurate workout intensity.
Full Training Zones (50%β85%)
| Intensity | Target HR | Type |
|---|
MHR = 220 β age Β· HRR = MHR β RHR Β· Target HR = HRR Γ intensity% + RHR
Frequently Asked Questions
How is the Karvonen method different from "220 β age"?
The basic method estimates max HR then takes a flat percentage, ignoring individual resting heart rate. Karvonen uses heart rate reserve (HRR = MHR β RHR) as the base and adds resting HR back, reflecting true workload β most accurate for trained people with low resting HR.
What target heart rate zone is right for me?
General fitness uses 50%β85% of heart rate reserve: 50β60% fat-burn/recovery, 60β70% aerobic base, 70β80% endurance, 80β85% anaerobic/HIIT. Beginners should start at 50β60%.
How do I measure resting heart rate accurately?
On waking, before getting out of bed, place two fingers on your wrist or neck and count beats for 60 seconds. Average 2β3 days for reliability. Athletes often sit below 60 bpm.
Is "220 β age" for max HR always accurate?
It is a population average with Β±10β12 bpm individual variation. Fine for training guidance; for precision use a graded exercise test. This tool is for fitness guidance only, not medical advice.